What Is a CGM & Why I’m Wearing One for 30 Days
In the world of health optimization, continuous glucose monitors (CGMs) are gaining attention as a powerful tool for tracking blood sugar levels in real-time. While traditionally used by individuals with diabetes, CGMs are now being adopted by those looking to optimize metabolic health, improve energy levels, and make informed dietary choices. As part of my commitment to understanding blood sugar regulation and its impact on overall wellness, I’m wearing a CGM for 30 days—and I want to take you along on this data-driven journey.
My Personal Health Journey & Why I Chose a CGM
As a Registered Dietitian Nutritionist specializing in integrative and functional nutrition, I’m always looking for ways to refine my approach to health. My personal wellness journey has involved navigating gut health challenges, balancing hormones, and optimizing metabolism through nutrition and lifestyle strategies.
For years, I’ve been interested in how blood sugar regulation impacts everything from energy levels to hormonal balance. Despite eating a nutrient-dense diet and following a structured training plan, I’ve noticed fluctuations in my energy, cravings, and performance. Wearing a CGM allows me to take a data-driven approach to see how my body responds to food, stress, exercise, and recovery—helping me refine not only my own habits but also the recommendations I provide to my clients.
What Is a CGM?
A continuous glucose monitor (CGM) is a small device that tracks glucose levels in real-time throughout the day and night. Unlike traditional fingerstick tests, which provide only a snapshot of blood sugar at a given moment, CGMs offer continuous data on how blood sugar responds to meals, exercise, sleep, and stress. The device consists of a small sensor inserted under the skin (usually on the upper arm or abdomen) that measures glucose levels in interstitial fluid. This information is transmitted to a smartphone app, allowing for easy monitoring and insights.
For this experiment, I’m using Levels Health as my CGM provider. While this is not a sponsored partnership, I chose Levels because of their user-friendly platform, which provides detailed insights into glucose patterns and metabolic responses.
Why Am I Wearing a CGM for 30 Days?
Understanding blood sugar trends isn’t just important for people with diabetes—it’s crucial for anyone looking to improve their health, energy levels, and longevity. Here’s why I’m using a CGM for the next month:
1. To Gain Personalized Data on My Blood Sugar Responses
Everyone reacts differently to food, stress, and exercise. Two people can eat the same meal and have completely different blood sugar responses. By wearing a CGM, I can see exactly how my body reacts to various foods and lifestyle habits, allowing me to optimize my nutrition and daily routine with real-time, data-driven insights.
2. To Understand How Different Foods Affect My Glucose Levels
Carbohydrates are often labeled as "good" or "bad," but the reality is that glucose responses vary widely. Through CGM tracking, I’ll be able to identify which carbohydrates cause significant spikes versus which provide sustained energy.
In my own practice, I’ve seen clients experience improved metabolic flexibility simply by adjusting their meal composition. Now, I’m putting those same principles to the test with my own body.
3. To Observe the Impact of Exercise on Blood Sugar
Exercise plays a major role in blood sugar regulation, but different types of workouts can have varying effects. Strength training, cardio, and hot yoga may all impact glucose differently. I’m especially interested in seeing which forms of movement help stabilize my glucose the best. This will allow me to fine-tune my training approach and identify the best pre- and post-workout nutrition strategies.
Given that my routine includes a mix of strength training, hot yoga, and metabolic conditioning, I want to see how my body responds to these different types of training and what adjustments I can make for better blood sugar stability.
4. To Evaluate the Role of Stress and Sleep in Glucose Stability
Many people don’t realize that stress and poor sleep can spike blood sugar just as much as a high-carb meal. Chronic stress increases cortisol levels, which can lead to blood sugar dysregulation. Likewise, poor sleep is linked to decreased glucose tolerance and insulin resistance.
As someone who prioritizes stress management through breathwork, red light therapy, and sauna use, I’m excited to see how these practices affect my blood sugar regulation. I also want to test how my glucose fluctuates after a night of poor sleep versus a well-optimized sleep routine.
5. To Test the Effects of Alcohol, Sugar, and Real-Life Eating Scenarios
Blood sugar isn’t just about eating "clean" all the time—it’s about understanding how indulgences affect your body. I’ll be testing my response to alcohol (red wine vs. cocktails), sweets (dark chocolate vs. processed sugar), and restaurant meals versus home-cooked meals to see what strategies help maintain stable glucose.
I believe in balance and sustainability, which means I don’t follow extreme restrictions. Instead, I want to see which real-life strategies help mitigate glucose spikes, allowing for metabolic flexibility while still enjoying social meals and occasional indulgences.
What I Expect to Learn
At the end of this 30-day experiment, I hope to walk away with a deeper understanding of what foods, exercises, and habits work best for my body. I’ll be sharing my biggest takeaways, surprising discoveries, and the best blood sugar stabilization strategies I uncover throughout this journey.
If you’ve ever been curious about blood sugar tracking or optimizing your metabolic health, follow along as I document my CGM experience! Stay tuned for daily updates, insights, and real-time glucose tracking results.
